Everyday Health Care

The Atkins Diet for Type 2 Diabetes

2:18 PM

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The Atkins Diet for Type 2 Diabetes

The book Atkins Diabetes Revolution, published in 2009, is based on the practice of the late Robert C. Atkins, MD, and written by colleagues Mary C. Vernon and Jacqueline A. Eberstein.

Dr. Atkins was instrumental in popularizing the connection between obesity and insulin and the importance of limiting

carbohydrates, particularly refined sugar and grains, for preventing and managing type 2 diabetes.

Written partly in response to what have been termed the twin epidemics of obesity and type 2 diabetes, the book offers a comprehensive program, based on Dr. Atkins' low-carbohydrate diet, for losing weight and preventing or improving type 2 diabetes.

What Is Type 2 Diabetes?

People with type 2 diabetes (which used to be called adult-onset diabetes or non-insulin-dependent diabetes) have insulin resistance, which means their bodies can't use the insulin they produce. Normally, insulin goes into cells and helps them process blood sugar (glucose) into energy. Insulin resistance keeps insulin from getting into cells. As a result, blood sugar rises to unhealthy levels.

When that happens, the body's cells may be starved for energy. Over time, high blood sugar levels can damage a person's heart, kidneys, nerves, and even eyes.

Who May Benefit From Reading This Book?

Dr. Atkins' well-known diet is presented in this book as a way to help people with (or at risk for) type 2 diabetes help their bodies 1) to begin producing and using more insulin and 2) to do a better job of maintaining healthy blood sugar levels.

The book's authors say that the key to achieving this goal, as you might expect, is controlling carbohydrate intake.

It's also true that most people, whether they have diabetes or not, can benefit from limiting their intake of refined sugar and some grains, as Dr. Atkins' diet recommends.

Could You, or Someone You Care About, Be at Risk for Type 2 Diabetes?

Many people who actually have type 2 diabetes don't know they have it, and many who are at risk for developing it aren't aware of that fact.

Risk factors for type 2 diabetes may include: being overweight or obese, carrying excess fat around the abdomen, an inactive lifestyle, high blood triglycerides (a type of fat), low HDL cholesterol, and/or high fasting blood sugar.

Possible symptoms of type 2 diabetes may include: extreme thirst or hunger, frequent urination, unexplained weight loss, unusual fatigue, blurry vision, irritability, numbness or tingling in hands or feet, slow healing of cuts and bruises, and frequent skin, gum, or bladder infections.

How the Book Presents the Atkins Diet Guidelines

The authors of the book encourage readers to individualize their meal plans. Atkins Diabetes Revolution has meal plans at three different levels of carbohydrate intake, starting at 20 grams per day and building to 40 and then 60 grams per day. The 60 grams per day menus in the book include more fruit and vegetables.

The book makes additional recommendations:

There is no limitation on protein and fat intake, meaning the diet is higher in fat than other popular diets.

Low-fat dairy products are not recommended because the authors state they are often higher in carbohydrates than the "full-fat" versions.

A person on the program should eat no more than 4 ounces of cheese per day.

The recipes in the book look good, and most require only 15 to 20 minutes to prepare. They include, for example:

Salmon En Papillote with Tomato-Basil Relish

Grilled Chicken and Avocado Salad with Sweet Mustard Vinaigrette and Olives

Mexican Chicken Soup

Pork Tenderloin with Sweet and Sour Red Cabbage

What Critics of the Diet Say

Dr. Atkins' low-carbohydrate diet has received a good deal of criticism in the years since it was first published. Here's a sampling of critics' concerns.

It recommends eating excessive amounts of animal protein and fat. (High protein intake is said to promote the elimination of water weight.)

A diet very high in protein can strain a person's kidneys and liver, creating ketones (acids your body makes when it begins burning fat instead of carbohydrates for fuel). Although ketones suppress appetite, they can cause dizziness, bad breath, and gas. Ketones are also thought to contribute to gout, heart disease, and kidney disease. (People with diabetes are more likely to develop kidney disease than the general population.)

The diet labels all carbohydrates as bad, even though some carbohydrate sources (for example, vegetables) are healthful.

Low-carbohydrate, high-protein diets may deplete the body's glycogen stores. Glycogen is a form of carbohydrate, stored in the liver and muscle, that's a primary fuel source during exercise. Even though many low carbohydrate diets recommend a complete exercise program, the Atkins diet may make it harder for some people to exercise comfortably and effectively.

What Are Your Next Steps?

If you think you may want to try the diet described in Atkins Diabetes Revolution, check with your doctor first to discuss the potential risks and benefits. If you've been diagnosed with type 2 diabetes, you should never change your eating plan (or any other part of your health management program) without your doctor's okay. If you think you may have (or may be developing) type 2 diabetes, your diet-discussion visit is a good time to ask about that, too.

Sources:

Atkins, Robert C., Vernon, Mary C., Eberstein, Jacqueline A. Atkins Diabetes Revolution : The groundbreaking approach to preventing and controlling Type 2 diabetes. New York : William Morrow, 2004.

“Facts about type 2.” American Diabetes Association (2015).

“Many people at risk for type 2 diabetes don’t think they are at risk.” American Diabetes Association (2013).

Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. It is not meant to cover all possible precautions, drug interactions, circumstances or adverse effects. You should seek prompt medical care for any health issues and consult your doctor before using alternative medicine or making a change to your regimen.

After a Diabetes Diagnosis

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After a Diabetes Diagnosis

By Debra Manzella, RN

Type-2 Diabetes

Having diabetes is like being in charge of an octopus. There isn't just one cut and dried way of coping with the disease because of all of its different parts. At first, it might seem like an overwhelming amount of information is thrown at you. There are medications, food plans, and schedules. You have to learn how to operate medical equipment

such as a glucometre, or maybe an insulin pump. You may need to learn how to give yourself insulin injections.

How To Use A Glucometer

How To Give An Insulin Injection

It Doesn't Change Who You Are:

First of all, take a deep breath. Realize you are still you, and that over time, diabetes will become only one facet of your life, and everything will eventually fit into your lifestyle. It is possible to get a handle on diabetes and live a long and healthy life.

Real Life With Diabetes - Meet Marcia

Coming To Terms With Chronic Illness

Speak Up For Your Health

Taming The Octopus:

You don't have to do it alone. Assembling your own personal healthcare team puts you in control. Who you have on your team is up to you. Some possibilities:

Your primary MD can help coordinate your healthcare.

Diabetes is a disease of the endocrine system. An endocrinologist can help you see the big picture.

A nutritionist/dietician can help figure out a good meal plan.

An eye doctor. Retinopathy can be a serious complication.

A certified diabetes educator(CDE) can teach you the skills you'll need.

Assembling Your Own Personal Healthcare Team

Diagnosed With Diabetes? Don't Panic

Know Your Blood Glucose Levels:

Check your blood sugar several times a day. First thing in the morning, before meals, after meals and before bed. Also anytime when you feel like your blood sugar may not be "right".

Keep records of all your blood glucose numbers and what time you checked them.

Keep a food diary of what you eat, how much you eat and when you eat.

Records are good to keep because they tell you and your doctor a lot about how you're doing, and whether the medications or insulin schedule are at the best dose for you.

5 Good Reasons To Check Your Blood Sugar

Blood Glucose Monitoring

Take Your Medicine:

It's important to take your medications as prescribed, even if you're feeling better. They keep your blood sugar levels in a good range, so you can reduce the risk of long-term complications like nerve damage, blindness or kidney failure.

If you are Type 1, you will need to take your insulin as prescribed, not only to help delay long-term complications but also to prevent the more immediate danger of extremely high blood glucose that can lead to diabetic ketoacidosis (DKA), a life threatening emergency.

Oral Medications: What's Out There?

Insulin's Role in Type 1 Diabetes

Type 2 Medications

Plan Your Meals:

What to eat: a good balance of carbohydrates, proteins and fats. The ADA has an exchange list that might be helpful for determining what proportions of carbs, proteins and fats you need.

When to eat: Try to eat at the same times everyday. This helps blood sugar levels remain constant.

How much to eat: Use portion control to get a balance of the nutrients that you need.

Consult a dietician or nutritionist to help guide you towards good nutrition and come up with find a plan that fits your needs.

Diabetes Diet Guidelines

Where Is The Sugar Hiding?

Got Enough Fiber?

Get Your Exercise:

Find an exercise that you like to do that fits into your life.

Exercise helps with weight loss.

Exercise can increase the effectiveness of insulin receptors in Type 2 diabetes.

Exercise can lower immediate blood sugar in both Type 1 and Type 2

Exercise can improve your mood.

Exercising When You Have Diabetes

Getting Ready To Exercise

What Is Diabetes?

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What Is Diabetes?

The Basics of Prediabetes, Type 1, Type 2 and Gestational Diabetes

Diabetes and the Balance of Glucose and Insulin

Diabetes is a disorder that affects the way your body uses food for energy. Normally, the sugar you take in is digested and broken down to a simple sugar, known as glucose. The glucose then circulates in your blood where it waits to enter cells to be used as fuel.

Insulin, a hormone produced by the pancreas, helps move the glucose into cells. A healthy pancreas adjusts the amount of insulin based on the level of glucose.

But, if you have diabetes, this process breaks down, and blood sugar levels become too high.

There are two main types of full-blown diabetes. People with type 1 diabetes are completely unable to produce insulin. People with type 2 diabetes can produce insulin, but their cells don't respond to it. In either case, the glucose can't move into the cells and blood glucose levels can become high. Over time, these high glucose levels can cause serious complications.

Pre-Diabetes

Pre-diabetes, now usually spelled prediabetes, means that the cells in your body are becoming resistant to insulin, or your pancreas is not producing as much insulin as required. Your blood glucose levels are higher than normal, but not high enough to be called diabetes. This is also known as "impaired fasting glucose" or "impaired glucose tolerance". A diagnosis of pre-diabetes is a warning sign that diabetes will develop later.

The good news: You can prevent the development of type 2 diabetes by losing weight, making changes in your diet and exercising.

What is Prediabetes?

Type 1 Diabetes

A person with type 1 diabetes can't make any insulin. Type 1 most often occurs before age 30, but may strike at any age. Type 1 can be caused by a genetic disorder.

The origins of type 1 are not fully understood, and there are several theories. But all of the possible causes still have the same end result: The pancreas produces very little or no insulin anymore. Frequent insulin injections are needed for type 1.

Type 1 Diabetes

Insulin and Diabetes

Type 2 Diabetes:

A person with type 2 diabetes has adequate insulin, but the cells have become resistant to it. Type 2 usually occurs in adults over 35 years old, but can affect anyone, including children. The National Institutes of Health state that 95 percent of all diabetes cases are type 2. Why? It's a lifestyle disease, triggered by obesity, a lack of exercise, increased age and to some degree, genetic predisposition.

Type 2 Diabetes

Top 6 Risk Factors For Type 2 Diabetes

Gestational Diabetes:

Gestational diabetes (GD) affects about 4 percent of all pregnant women. It usually appears during the second trimester and disappears after the birth of the baby.

Like type 1 and type 2, your body can't use glucose effectively, and blood glucose levels get too high.

When GD is not controlled, complications can affect both you and your baby. Your doctor will help you work out a diet and exercise plan, and possibly medication. Having GD increases your risk for developing it again during future pregnancies and also raises your risk of type 2 diabetes later in life.

Risk Factors of GD

Postpartum Follow-up Care for GD

Sources

Diagnosing Diabetes and Learning About Prediabetes, American Diabetes Association. ADA. December 9, 2014.

"An Overview of Diabetes." Learn About Diabetes. Joslin Diabetes Center. 16 Jan 2007.

"CDC Statements on Diabetes Issues." Diabetes Public Health Resource. National Center for Chronic Disease Prevention and Health Promotion. 16 Jan 2007.

"Gestational Diabetes: What it Means for Me and My Baby." Familydoctor.org. 03/06. American Academy of Family Physicians. 24 Jan 2007.

Type 2 Diabetes Risks, Symptoms, and Treatments

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Type 2 Diabetes Risks, Symptoms, and Treatments

Everything You Need to Know

Diabetes is a condition of high blood sugar. Type 2 diabetes is the most common type, affecting millions of people. In type 2 diabetes, the body has become unable to manage blood sugar, developing resistance to the natural insulin produced by the pancreas. High blood glucose is the result, leading to the symptoms and complications of the disease.

Risk factors for Type 2 Diabetes:

Although type 2 diabetes is not always caused by obesity, being overweight is a risk factor for developing the disease.

Obesity

Poor diet

Sedentary lifestyle

Increased age - 21% of people over 60 have diabetes

Family history - Diabetes tends to run in families

Ethnicity - Diabetes is more common in the African-American, Native American, Latino, Pacific Islander and Asian-American populations

History of metabolic syndrome

History of gestational diabetes

5 Delicious and Nutritious Lower Carbohydrate Breakfast Choices

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5 Delicious and Nutritious Lower Carbohydrate Breakfast Choices

By Barbie Cervoni, RD, CDE - Reviewed by a board-certified physician.

Studies have shown that eating a larger, higher fat and higher protein breakfast may actually help to reduce blood sugars and weight. The likely reason is that these types of breakfast choices are lower in carbohydrate. Some people with diabetes experience higher blood sugars in the morning because the liver breaks down sugar overnight and the cells can also be a bit more resistant to insulin at this time.

Ingesting a higher carbohydrate breakfast can result in an increase in

blood sugars. It's difficult for blood sugars to come down when you start the day off with them running high.

Also, studies have shown that blood sugars tend to rise after breakfast meals, two times higher than after lunch. High post prandial (after meal) blood sugars can result in carbohydrate cravings because, instead of using sugar for fuel, it is remaining in the blood stream and the body thinks it needs to eat sugar (or carbohydrates) to fuel itself. Another study found that healthy adults who consumed a standard 50 g carbohydrate (for example, 3/4 cup cereal with 1 cup milk and a 1/2 banana) meal had their highest peak glucose (sugar) after breakfast, lowest after lunch, and moderate after dinner.

Perhaps this is a good reason to try a lower carbohydrate breakfast. It's worth a shot. Ditch the bagels, cereal, muffins, and pancakes.

Many of my patients tell me that they often feel better - more energized and satisfied throughout the day, when they eat a lower carbohydrate, higher protein breakfast. Reducing your carbohydrate intake can also help you to lose weight. To trial it, test your blood sugar before breakfast and two hours after your meal and see which meals increase your blood sugars the least.

The American Diabetes Association recommends that your blood sugars should be 70-130 in the morning before you eat and <180 two hours after a meal. These numbers can be individualized based on age, activity level and other medical issues; ask your Certified Diabetes Educator if you are unsure.

What Is the Definition of a Low Carbohydrate Breakfast?

There is no specific definition of a low carbohydrate breakfast because a low carbohydrate diet is a loose term. The general population takes in about 50 percent of their calories from carbohydrates. For someone eating a 2,000 calorie diet, this equals about 250 grams of carbohydrates per day. Break that up into meals and that would be about 60 grams of carbohydrate per meal with 2 thirty gram carbohydrate snacks. For someone with diabetes, this is likely to be too many carbohydrates. The American Diabetes Association says that there is no ideal amount of calories from carbohydrates that should be ingested by all people with diabetes.

Instead, an individualized plan should be made.

In my years as a clinician, I have found that most people do well eating about 45 g of carbohydrates per meal. However, there is no universal rule - some people can eat less, while some can eat more. For the purpose of this article, I am going to use 30 grams or less as a low carbohydrate breakfast choice. Below you will find some nutritious, simple and delicious recipes to try.

Power Yogurt Parfait

Ditch the granola and syrupy fruit, and use low-fat Greek yogurt and fresh or frozen fruit for a high protein, high fiber, satisfying breakfast. Top with chopped nuts for added crunch, flavor, protein and healthy fats. This breakfast is simple and satisfying.

6 oz low-fat Greek yogurt (you can use fat free to save on calories and fat if you like it or low-fat cottage cheese)

1 cup of blueberries frozen* or fresh (can substitute raspberries, strawberries or blackberrries)

1/4 teaspoon vanilla extract or powder

1/4 teaspoon cinnamon

1 Tablespoon chopped unsalted walnuts (can sub for almonds, pumpkin seeds or any other nut variety)

Directions: Just mix and enjoy!

*Zapping frozen berries in the microwave creates a "syrupy" liquid that acts as a natural sweetener

Nutrition info: ~250 calories, 8 g fat, 2.5 g saturated fat, 50 mg sodium, 28 g carbohydrate, 21 g sugar, 4 g fiber, 18 g protein

Creamy Avocado Egg Salad Wrap

Avocado contains heart healthy satisfying fat and fiber - it is a great substitution for mayonnaise and taste delicious with eggs.

*2 hard boiled eggs

1 celery stalk (chopped)

1 scallion (chopped)

1/2 cup spinach

1/3 avocado

1 whole grain low-carb wrap

Directions:

Hard boil eggs (can be done the night before). Boil for 10 minutes on high and let sit. Rinse in cold water.

Chop ingredients and set aside.

Peel eggs and add avocado, and vegetables.

Layer wrap with spinach and top with egg mixture.

Nutrition information: ~390 calories, 20 g fat, 3.5 g saturated fat, 300 mg sodium, 30 g carbohydrate, 2 g sugar, 10 g fiber, 19 g protein

*If you have a history of high cholesterol and want to reduce the saturated fat you can use egg whites. Keep egg yolks to no more than 4 per week.

Pumpkin Quinoa Blueberry Bowl

Quinoa is a low glycemic index, high fiber, high protein grain. It is a great substitution for oatmeal and is naturally gluten free. I add 100% pure pumpkin for added vitamin A, fiber and flavor. Pumpkin is a nutrition powerhouse.

Ingredients

1/2 cup cooked quinoa (read package instructions for cooking directions)

1/2 cup unsweetened almond milk

1/4 cup 100% pure pumpkin puree

1/4 cup blueberries (frozen or fresh)

1 teaspoon cinnamon

1 teaspoon nutmeg

1 teaspoon vanilla extract

1/4 cup chopped walnuts or silvered almonds

Instructions

Cook quinoa according to package instructions using water. Once quinoa is fluffy add almond milk, pumpkin puree, cinnamon, vanilla, nutmeg and berries and stir in ground flaxseed. Top with silvered almonds or chopped walnuts.

Nutrition information: ~355 calories, 22 g fat, 2 g saturated fat, 80 mg sodium, 29 g carbohydrate, 7 g fiber, 10 g sugar, 10 g protein

Grilled Peanut Butter and Strawberry Sandwich

Instead of grilled cheese make a grilled peanut butter sandwich on whole grain bread. The peanut butter gets nice and gooey too which makes it delicious. Chop up a few strawberries for added fiber and sweetness.

Ingredients:

1 whole grain bread sandwich thin (make sure it has at least 3 g of fiber)

1 1/2 tablespoons all natural peanut butter

1/2 cup sliced strawberries

Instructions:

Spray pan with non-stick cooking spray (I like to use organic coconut oil spray). If you'd prefer not to use cooking spray, grease pan lightly with organic butter or pure coconut oil and wipe clean with a paper towel (soaking up excess fat). Place peanut butter and strawberries between two slices of bread on grill on each side until lightly browned.

Nutrition Info: ~ 290 calories, 12 g fat, .5 g saturated fat, 380 mg sodium, 35 g carbohydrate, 8 g sugar, 8.5 g fiber, 10 g protein

*If you don't have time to grill the sandwich simply eat at room temperature.

Roasted Vegetable Egg Omelet

You can throw anything into an omelet. Using leftover vegetables from the night before is a great way to increase your nutrition and prevent spoilage. Roasted vegetables add a nice crunch and sweetness to an omelet. They also add volume which will help to keep you full.

1 cup of roasted vegetables (left over eggplant, peppers, and onions, chopped Brussel sprouts or asparagus - or whatever you have)

3 egg whites

2 tablespoons Parmesan cheese

1 cup of melon or berries

Instructions:

Heat non-stick pan on medium heat.

Coat pan with 1 teaspoon olive oil and wipe clean with a paper towel (you need just enough fat so the eggs do not stick)

Pour egg whites.

Gently push one edge of the egg into the center of the pan, while tilting the pan to allow the still liquid egg to flow in underneath. Repeat with the other edges, until there's no liquid left.

Flip the egg whites and cook until there is no uncooked egg left.

Add roasted vegetables and cheese, then lift one edge of the egg and fold it across and over, so that the edges line up. Cook until it is cooked through, it should not be runny. You can flip it if desired.

Serve with fresh fruit.

Nutrition info: ~250 calories, 8 g fat, 1 g saturated fat, 120 mg sodium, 25 g carbohydrate, 14 g sugar, 7 g fiber, 16 g protein

For more information on low carb breakfast ideas:

Low Carb Breakfast Menu Ideas

Kale and tomato frittata

Resources

Position of the American Dietetic Association. Weight Management. file:///C:/Users/Domenic/Downloads/WeightManagement%20(2).pdf

Lausch, Marnie. On the Cutting Edge Diabetes Care and Education. Carbohydrate, Insulin Pumps, and Continuous Glucose Monitoring Technology and Special Features to Manage Glycemia. 2014;V35;2,pp 7-11.

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: U.S. Government

Printing Office, December 2010. http://www.cnpp.usda.gov/sites/default/files/dietary_guidelines_for_americans/PolicyDoc.pdf Calorie Count.

5 Best Lunch Choices for Diabetes

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5 Best Lunch Choices for Diabetes

By Barbie Cervoni, RD, CDE - Reviewed by a board-certified physician.

Meal planning can be tough. What will you eat today? What's for breakfast, lunch, dinner, and snacks? Lunch is often a meal that people struggle with because they are rushed, eating at their desk or just too confused by all the options. I am a huge advocate of preparing meals in advance and in bulk. Leftovers are a great lunch option. If you have diabetes, though, it's important to monitor your carbohydrate intake.

Ask your dietitian or certified diabetes educator to determine how many carbohydrates you should eat for lunch. In general, most people with diabetes should keep their carbohydrate intake to about 45g for lunch. (This is specific to individuals based on calorie needs, activity level, blood glucose control and medication regimen). Carbohydrate choices should be rich in fibre. Lunch meals should also contain protein and heart-healthy fat to sustain energy, keep you full, and prevent your blood sugars from rising too rapidly. I encourage people to plan out meals for a few days in advance to avoid early morning stress.

Below are some of my favourites:

Grilled Chicken Vegetable Wrap

Fill a whole grain wrap (preferably one with at least 3g of fibre and about 20g of carbohydrates) with chopped or sliced grilled chicken breast and leftover roasted vegetables. I like to use roasted eggplant, zucchini, and onions.

Spread 1/3 avocado for added fibre, flavour, and healthy fat. Pair with 1 1/4 cup of sliced strawberries.

*Quick tip: To find a whole grain wrap, look at the ingredient list. The first ingredient on the label should say whole or the product should contain the whole grain stamp. For more info on whole grains: http://wholegrainscouncil.org/

Quinoa Bowl

Quinoa is an ancient grain that is naturally gluten free, rich in fibre and protein. Per serving, it contains fewer carbohydrates than other starches. One cup of quinoa contains 170 calories, 2.5g fat, 30g carbohydrates, 3g fibre, 7g protein. Top 1 cup of cooked quinoa with chopped tomatoes, carrots, 1/4 cup crumbled goat cheese, and diced leftover protein from last night's dinner.

Quick tip: You can substitute any other non-starchy vegetables for tomatoes and carrots.

Tuna Spinach Salad

Tuna is rich in protein and omega 3 fatty acids, which has been linked to reducing the risk of heart disease. Omit traditional mayonnaise and mix tuna with two tablespoons hummus. You will save on saturated fat and calories, and load up on flavour. Mix together spinach salad, cucumber, carrots, and any other non-starchy vegetables you have in the refrigerator. Add 1/2 cup beans (if canned you should rinse in water first) for good quality carbohydrate, protein, and fibre. Use vinegar and one teaspoon of olive oil for dressing.

I like to add fresh garlic and hot pepper to my dressing for added flavour.

Open-Faced Roasted Turkey Sandwich With Sweet Potato 'Fries'

Roasted turkey tenderloins are a great alternative to chicken. Turkey tenderloins are part of the turkey breast – they are low in calories and fat, and you can find them at the local grocery store. I like to make a big batch and use the leftovers for lunch sandwiches. You can place one turkey tenderloin on one slice of whole grain bread, top with sauteed spinach and a handful of leftover sweet potato fries for added fibre, vitamin C, and beta-carotene.

*Quick tip: To save on fat and calories roast sweet potatoes in the oven with garlic and olive oil. Keep the skin on for added fibre.

Roasted Pepper and Onion Chicken Burger

Save on saturated fat and calories by swapping ground beef for lean ground chicken. Add chopped veggies like peppers and onions for added texture, flavour, and fibre. You can grill the burgers or bake them in the oven. Place a burger on a whole grain bun or avoid the bun altogether to save on carbohydrates and place your burger on top of green salad with 1/2 cup black beans and 1/4 cup shredded low-fat mozzarella cheese.

Sources:

American Heart Association. Fish and Omega 3 Fatty Acids. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp

Cancer-Fighting Medi Brunch Plate

1:24 PM

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Cancer-Fighting Medi Brunch Plate

By Stephanie Lang, MS, RDN, CDN, at Savor Health

Total Time 15 min

Prep 15 min, Cook 0 min

Yield 2 servings (353 calories each)

A good source of protein in the morning helps get your eating on track for the day. Here, you get double the protein from Greek yoghurt and a

boiled egg, and fresh vegetables add crunch and lightness.

Savoury yoghurt is very common as part of the Mediterranean diet, an eating pattern that may reduce a risk of certain cancers, such as breast cancer. It's especially common when mixed with olive oil and fresh spices. Choose yoghurt brands that state “contains live and active cultures” on the package to help fortify the immune system and keep your digestive system regular.

In this recipe, we also use the Middle Eastern spice known as za'atar which contains a mix of thyme, sumac and sesame seeds, to add flavour to the yoghurt and vegetables.

Ingredients

½ cup non-fat or low-fat plain Greek yoghurt or labneh

1 teaspoon olive oil

1/16 teaspoon salt

¼ teaspoon za'atar

1 large boiled egg

¼ cup cherry tomatoes halved

½ medium bell pepper, sliced

6 medium kalamata olives

1 medium whole wheat pita bread

Preparation

1. Scoop the yoghurt onto a plate or platter, create a small divot with a spoon and drizzle with olive oil. Sprinkle the salt and za’atar over the yoghurt.

2. Serve with the boiled egg, cherry tomatoes, bell peppers, olives and pita bread.

Ingredient Variations and Substitutions

Many people do not eat enough of the daily recommended amount of fruits and vegetables, especially vegetables. Why not start the day off right and enjoy your veggies at breakfast time?

Try using cucumber instead of bell pepper for a more traditional flavour. Use naan bread or Turkish simit bread (round bagel-like bread usually topped with sesame seeds) instead of pita. Naan bread and Turkish simit are not usually made from whole grains, so if you choose these bread, try to make the remaining grains you eat in the day from whole grain sources.

And if you're looking to add a touch of sweetness to your plate, include potassium-rich dates and almonds.

Cooking and Serving Tips

To make boiled eggs: place eggs into a medium pot and fill with cold water to cover the eggs. Heat over high on the stovetop until the water starts to boil. Once boiling, shut the water off, cover the pot and let it sit, covered, for 10 minutes. Drain the eggs and place into an ice water bath to cool. Peel and eat!